I’m 25, 220 and roughly 15-20% body fat. My best lifts are 315 bench, 440 squat, and 485 deadlift, recently elevated by my newly beloved sheiko (I just got off a 29/37/32 cycle).
In this log i would like to hit 400 bench, 500 squat, and 600 deadlift, but i will be aided by gear. I just bought a titan f6 and a titan NXG+ superior suit, this log’ll include my learning that. I have also recently self-diagnosed myself with a subacromial impingement, i have had a nagging on/off pain in my left shoulder, that seems to decrease with volume and scapular retraction. I broke my left collarbone in a motorcycle accident 5 years ago, and combined with driving many hours a day in a car just a hair too small for me, my posture is a lil messed up.
My weak points, as I would like to address them are firstly my shoulder issues. I would also like to bring up conditioning somewhat, though that is a means to an end for me. I’m going to throw in some more speed/plyo work than i have been doing, as well as single limbed excercises.
Engage warp drive!
I’m coming off a week and a half of sitting around really concentrating on my fatness, and i just gave blood today, so let’s see how this goes:
home gym
sets x reps
complex (cosgrove?)
3x5
nuetral grip pullups
bodyweight 1x5
+1 chain 1x5
+2 chains 1x5
+3 chains 2x3
+4 chains 5x2 form started breaking down on last one.
these chains are 1/2" diameter link x 6’ long. they probably weigh 20 lbs, ish.
horizontal row
bar 1x20
95lbs 1x10
125lbs 5x5 l/r deltoid feels a lil more fatigued than everything else. not really flexible enough for heavier weight, but that’s ok, i’m just getting re-started.
stump jumps
2 1/2’? 5x5 little creaky in the knees, 1st set. 2nd felt better.
mosquitos are coming out. moving inside.
dumbell scap retraction
30 lbs one at a time 3x20 these really burn my low traps and the stuff around them. they also stop my shoulder from popping. feels great.
planks
3x60 count, probably more like 30-40 seconds.
that’s it. tune in for our next thrilling installment.
week 1, day 1
AM:
chinups
1x5
dips
1x5
pullups
1x5
PM:
complexes
2x6. some chump tried to jump on the rack to do 1/8 squats at 95 pounds, so i had to rush my warmup.
Leg swings, forward and side
2x10
Squats
Bar 2x20
135 2x5
225 1x3 18"? box. this is about 2" over parallel for me.
225 1x3 suit on, straps down. knees pulled together, too low?
315 1x3 leaning forward a little to touch box.
365 1x2 knee sleeves off, wraps on. easy like pie.
405 1x1 + belt easy effort, but saw stars. work capacity/conditioning not up to speed yet. had to put belt on last, or couldn’t wrap knees. note: buy lever belt. form seems easier w/ more weight.
455 1x1 grunt it out, but not too bad. would be a +15 pr if i had another 2 inches.
495 1x1 failed. seemed possible, but spent lots of energy unracking, wasnt really comfortable.
315 1x1 bottom up, no belt or straps. easy.
405 1x1 lower box, hit pins around 17".
405 1x1 fail 16" box. bailed out low, touching was tough.
support in a suit is incredible, even a shitty NXG+ superior. I feel safe and warm, like I’m the little spoon.
Seated cable row
80 plate 3x15. low effort, strict form. I respond well to frequency.
Flat dumbell press
25’s 2x15
50’s 5x5 easy weight but l/s definitely lags
rear delt flyes
12 lbs 3x15 2nd/3rd set left side definitely lags.
plank elbows at chin
60 count 3 times. about a minute rest.
not too tough a workout. took about 1.5 hours.
Week 1, Day 3
bodyweight 212, cycling back on creatine. At Watsonville Gym.
complexes
3x7
hip swings front/side
2x10. somewhat winded.
Deadlifts
135 2x8
223 1x5 +briefs. pinches my thigh fat.
223 1x5 straps up. light wrist pain r/s, with no load. tweaked it moving mattress yesterday.
311 1x1
311 1x3
401 1x1 +belt. pinching still. go numb or bleed already.
451 1x1 grip failed low. bah.
451 1x1 + wrist straps. slight hitch at top. feels like i need to set up too far behind bar to keep back straight.
401 1x1 -suit straps, -wrist straps. better form, but feel weak.
Seated row
“80” plate 3x20
OH press
bar 1x10
95 2x5
117 5x3. pause at bottom. i suck at these. i need more.
SLDL’s
135 1x10 much harder than i expected.
135 2x5. much more realistic rep range for me. try for 5x5 next time? effort from leg to leg feels even. posterior chain annihilated.
kroc rows
75 1x20
75 2x10. need some sugar or something.
Aerobic step jumps
11 risers 1x3
13 risers 1x3
15 risers 1x3
17 risers 1x3
19 risers 1x3 this was about to my lower ribcage.
I feel like i was hampered today by a few factors, mostly a lack of aerobic ability and no para-workout nutrition. i usually have a protein shake over the whole workout and a sprite for the massive anaconda insulin rush. today i only had BCAA’s.
Excessive soreness today, esp posterior chain, low traps. took anti-inflammatories. misc car pushing/stretching throughout AM
PM
Star runs (28 stairs)
1x3 walked
1x3 run
stretch hams
1x3 run
more stretch
1x3 run
class
more stretching. tolerable to sit now, but still think it’ll suck more tomorrow
Week one, day five.
body weight 216
complexes
3x6
seated cable row
“90” plate 3x20
pushups 3x10
bench press in power rack
135 1x5
165 1x3
195 1x3
225 1x1
255 1x1 shirt on, no touch. nobody is capable of helping me put it on.
285 1x1 closer…
315 1x1 + wraps. this is my raw max.
345 1x1 forgot wraps. tweaked wrist a little i think. stupid mattress.
375 1x1 still no touch. feel like i could almost relax at the bottom and still not touch. pulling down doesnt really seem to do anything.
405 1x1 starting to lose depth.
squats
135 1x5, 5, 5, 5. breathing paused.
box squats to under parallel box
225 1x5 + suit straps down forcing knees in.
275 1x3 straps up. touched, but maybe leaning forward too much.
315 1x2 + belt touch, but a little shakey. pulled legs of suit up a lil more. seemed to help. just trying to check the technique, i hammered legs pretty hard last two times.
GM low bar
135 4x10
had to cut a little short so i could make it to the buffalo bell with my ol lady and get some wings. mm mm mmm. wings. took about 1:45 for whole workout. icing wrist + two aleve.
Week Two, Day Zero
weighted walking
around property (5.5 acres) x1 trip
nuetral grip pullups
+4 chains 1x4.5 pr
stretching
shoulder feels best it ever has, esp considering low pressing volume, which usually makes it feel temporarily better. posture improoved. wrist a little wonky, babying it so i dont have to stop.
Week 2, Day 1
weight 220
forgot my shorts, had to do my workout either in jeans or in a squat suit.
Squats
Bar 5x20 + jeans
box squats for depth only
135 2x6 -jeans +suit
225 2x3
275 1x3 straps up
315 1x2 +wraps
365 1x2 +belt
405 1x1 pretty hard, dont feel like i get a lot out of this suit, but it does feel better on my hips. maybe it’ll get better when i stregnthen some things.
365 3x2 form breaking down. need more abs and glutes. i would have liked one more set.
kroc rows + wrist wraps (not straps)
80 lbs 1x20 no wrist pain!
80 lbs 2x10
incline dumbell press + wrist wraps
30’s 2x10
60’s 3x10 harder on left side. technical failure.
hip thrusters
bar 1x10 i suck. do more.
95 5x10
got kicked out of gym, they closed and i went next door where there are no barbells, so no good mornings.
straight leg dumbell deadlifts / explosive situps on the ghr (supersetted)
3x10
Some guy at the gym was wearing a T-Nation shirt. Right on. Nice guy.
extra meat on my back made the squats feel more stable on my back.
drove a lot today. i think this negatively affects my shoulder, because i run into the b-pillar of this car. it sure doesnt feel good today. I need to do more retractions throughout the day. that seems to help.
I have a pretty clear idea of how i’m gonna run this month now. hopefully i have a touch in the shirt by the end of it. read an article that gave me some pointers.
walk around property twice upon waking.
complex
1x10 around 2:30
snatches
bar 1x10
dumbell snatch
30 lbs, 1x5 L/R
more barbell snatch
115 2x5 wow i’m slow. had to dump one over back in the second set.
more dumbell snatch
1x5 both sides.
Week 2, Day 3
222 lbs
complexes
3x10
Hip Swings
2x10
medicine ball slams
2x10
plyos
upper thigh height 2x5
deadlifts
135 2x5
225 1x2 sumo +suit some pop down low
225 1x2 conventional less pop?
315 1x2 sumo i hate sumo lockout
315 1x2 conv. feel better conventional.
405 2x2 conv. need chalk.
405 1x2 sumo
405 1x2 duck foot. feel nice, quad intensive. can’t reach bar w/ belt on.
405 1x2 sumo + belt
405 1x1.5 conv. lost lockout. easy workout so far. think i prefer conventional. suit seems to be breaking in more, easier to get down with suit/belt.
seated cable row
“100” plate 3x20
OH press with wrist wraps
bar 2x10
95 2x4
115 1x3
125 5x3 this feels equally hard as last week!
single legged dead lifts
125 1x5
145 6x4
farmer’s walks
100’s x6 trips across gym
plyos
3 boxes stacked 1x3
4 boxes 38.5" 5x3
chinups
1x7 felt a little strange on my shoulder, but no pain. i maybe had 10 total in me.
barbell rollouts w/ power breathing
65 lbs 3x10
workout took 2.5 hours. came home and noticed a pain on my shoulder, not in it. feels like a bruise, but i can’t remember racking anything on my shoulder.
Week two, Day five
weight 224
complexes 3x10
seated cable row
110 plate 3x20
dumbell bench
25’s 2x20
bench
135 1x5
135 1x5 + wraps
165 1x4
195 1x3
225 1x3
225 1x1 + shirt 1" away!
225 1x1 belly up to touch!
255 1x1
285 1x1
315 2x1 1st set hit j hooks coming up. second set failed halfway up
I wet my seams and tucked my elbows. it wasn’t pretty, but it sure worked. I feel most of the pressure in one line across the chest plate, is this normal?
squats w/ below parallel box
135 3x8
135 1x5 + 4 chains. these weigh 54 lbs all together.
185 1x5 + 4 chains hung off smith machine, atomic wedgie style. suit fit on better than ever before.
225 1x5 + 4 chains
275 1x15 + 4 chains. wanted 20 but stumbled on rep 15, so racked.
30-45 secs rest to write in log.
275 1x10 + 4 chains. hard! want to walk tomorrow, so stopped. for first time felt like i had carryover, instead of just tightness.
floor press
135 1x5 +2 chains
135 1x5 + 4 chains
185 5x4 + 4 chains near failure. this is difficult, i feel it most in my shoulders.
GM
135 low bar 5x10
chest flyes
30’s 5x10
barbell rollouts w/ power breathing
95 3x8
krocs 2/ wraps.
90 1x20
90 1x10
wrist feels good still. squats destroyed me, i felt low blood sugar the rest of the workout. really happy with w/ progress, though. took 2.75 hours.
misc light cardio on elliptical, self myofascial release, external rotation with bands, landmines. first time i tried these, they actually seem to work my shoulders and rear deltoids more than abs. i think i’ll do more. took 45 minutes. most of my DOMS was in pecs.
Week three, Day one
224 body weight
got in late, after 6. gym closes at 8.
elliptical, level 10. 3:30 only.
seated row
110 plate, 2x20
front delt raises raises
15 lbs 2x30 secs TUT 1:30 rest
Squats
bar 2x15
135 1x5 feel strong. gonna do more extra conditioning, recovery work.
185 1x5
225 1x5 + suit, straps down
275 1x3 + straps
315 1x3
365 1x10 + wraps and belt. 4 months ago, 375 was my 1RM. joeskopec calculates this out to a 485 max!
365 1x5 -belt -wraps
365 1x4 -straps
315 1x4
225 1x8 dehydrated, it’s hot and humid
krocs + wraps
95 lbs 1x20 less english. more like kroc’s form.
95 lbs 2x10 these really tire me, i need more conditioning. got to rush up and finish
hip thrusters
bar 1x10
135 1x5
225 1x7 these are tricky to unrack/rack
weighted bridges
225 2x10 i can hardly get under the bar. not sure how long this movement is feasible for, but it’s easier to control.
gym closed. went next door to wimpsville, where there are no barbells.
dumbell press
25’s 1x20
50’s 3x20 these were the biggest the gym had. some guy in a hollister shirt was eyeing me like i’m a monster. rad.
planks
3x30 seconds
really happy with squat progress. i’m sure that i can hit my 500 goal at the end of the next cycle.
not much soreness today. i think i need to up work capacity to get better squat workouts. I feel like my shoulder position has improved incredibly, but my deltoids are still weak, especially the left medial and front.
45 mins stationary bike. flywheel brake was broke, but at least it’s movement. stretching and rolling.
Week 3 day 2
Elliptical
7:00 @ lvl 1
plyo jumps
3x3 @ 11 risers
1x3 @ 14
1x3 @ 17
1x3 @ 20 PR!
1x3 @ 21 PR +2
Deadlifts
bar 1x10
133 2x5 Nice n warm
221 1x3
221 1x3 +suit and straps
311 1x3 sweaty hands
311 1x3 + chalk
401 1x4 + belt sticky thighs
445 1x1 off thighs. conv form sucking.
445 1x1 sumo form feel good, more comfortable, esp lock. dont like my thigh drag. talcum?
Seated rows
120 3x20 this felt easy.
OHP
bar 1x20
89 1x5
111 1x6, 8, 4, 6, 8 +wraps, 4.
chins
1x3 on fingers, have to jump up. hurts wrist. bah.
1x3 wider grip, still hurts. bah again.
pullups
1x3 same shit.
Single leg deadlifts
115 3x10
preacher bar rollouts/hold, power breath up
5 x 30 count
shoulder hardly clicks, more OHP!
Single leg plyos
1x3 up cabinet, post chain very fatigued
1x3 up cabinet, off step. too tired. stopped.
stationary bike
5 mins, just cooling down.
frustrated by my deadlift form. i feel like i’m stronger than i can pull.
no conditioning work today, unfortunately didnt have time. ran around at work. i feel heavy and uncoordinated. cumulative overload building up. yay. good news: i passed neer’s test twice today about 10 hours apart. i believe i am now impingement free! shoulder still clicks, but i am pressing pain free and aching is incredibly decreased. very minor.
was getting some strains, taking a break. put my arm in a sling. shoulder doesnt really bother me more than usual, i’m just kind of sick of it still being a concern. thinking i’m going to run smolov in the next few weeks, with a cambered bar.
Yesterday’s workout:
Body weight 224. My goal for this month is to remedy looseness in shoulder and get higher work capacity for my next sheiko cycle, or possibly smolov. my shoulders have always popped out of the sockets, and sometimes heavy deads have a tendecy to irritate it, so i’ll go easy on that until it firms up some more.
Squats w/ safety bar (i think this weighs 50 ish.
bar only 5x15
bar 1x15 suit no straps.
140 2x10
190 1x10
230 5x5 missing knee sleeves. doesnt feel great.
super setted with GM’s
100 lbs 3x20/10 Quads burning. Out of breath. Low rest.
I planned to come back next day (today)
body weight 223
pull aparts green band
3x30
internal rotation green band
3x20/side shoulder pops slightly, no pain.
pec static stretch. pops less right after.
seated row
70 1x30 less click
80 1x30 more initial, then less.
100 1x20 same effect.
pec static x2 seems to help.
pull aparts green band
2x40
scap pushups
2x20
bench
bar 1x20 heels down, this is new to me. i’m usually arched on toes. i lose my arch due to poor ab flexibility.
bar 1x20 narro stance is better. butt barely on bench. low clicking.
bar 1x20 lower touch, bigger arch. feel it in quads getting heels down.
face pulls
20 1x20
30 1x20 these really decrease clicking.
40 1x20
bench crazy bell style.
these have really helped my shoulder in the past, but dont do much for my maximal strength. i may work them in as a warm up regularly.
95 2x10 no click anymore. only a dull thud, this is different.
145 2x5 i think these are the best excercise for my click.
195 2x10 hard. lost form on end.
pec static.
safety bar squat
bar only 3x10
140 1x5
190 1x3
230 1x2
230 1x4 this was a max for today. i think i’ll try again in a couple day to get something like a max so i can calculate a program.
10/25 slept approx 14 hours over this sunday. took a lil walk. felt great.